# item.guide
Side-by-Side Comparison Fresh Fruits & Berries

Fresh Pomegranate (Raw Arils) vs. Red Seedless Grapes (Raw)

Comparing 2 standards across 10 specifications. 10 key differences identified.

Comparing:
Fresh Pomegranate (Raw Arils)
Red Seedless Grapes (Raw)
Fresh Pomegranate (Raw Arils) →

Per 100g fresh pomegranate arils, it provides 83 kcal, 18.7g carbohydrates (4.0g dietary fiber / 13.7g sugars / 14.7g net carbs), 1.67g protein, 1.17g fat (rich in punicic acid), 236mg potassium, and punicalagin ellagitannins with a Glycemic Index of 53.

View full Fresh Pomegranate (Raw Arils) spec sheet →
Red Seedless Grapes (Raw) →

Per 100g raw red grapes, you get 69 kcal, 18.1g carbohydrates (0.9g fiber / 15.5g sugars), 0.72g protein, 0.16g fat, 191mg potassium, 14.6µg Vitamin K1, and resveratrol stilbene polyphenols with a Glycemic Index of 59.

View full Red Seedless Grapes (Raw) spec sheet →

Specification Comparison Table

10 Parameters
Parameter / Spec
Fresh Pomegranate (Raw Arils)
Red Seedless Grapes (Raw)
Energy / Calories
83 kcal (347 kJ) kcal 69 kcal (289 kJ) kcal
Carbohydrates
18.7 g (Net Carbs: 14.7 g) g 18.1 g g
Dietary Fiber
4.0 g g 0.9 g g
Total Sugars
13.7 g g 15.5 g (8.13g fructose, 7.20g glucose / Equal 1:1 ratio) g
Protein
1.67 g g 0.72 g g
Total Fat
1.17 g (Aril seed contains CLA punicic acid) g 0.16 g g
Potassium
236 mg mg 191 mg mg
Vitamin C
10.2 mg mg 3.2 mg mg
Glycemic Index (GI)
53 (Low GI) 59 (Moderate GI)
Water Content
77.9 % % 80.5 % %

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